Thursday, May 18, 2017

EN2 Aerobic (65%-70% aerobic effort) 25 minutes 3 min Row or 3 min Assault Bike Lateral Overhead Medball Slam x 10 per side Prowler Push x 200′ (empty sled) + 25 minutes 3 min Row or 3 min Assault Bike 30 Box Step-ups 200m Jog (easy) 30 Air Squats

Wednesday, May 17, 2017

12 min EMOM (Odd) Alternating KB/DB Snatch x 8 (tough) (Even) Front Squat x 6-8 (tough) + 12 min EMOM (Odd) Double Under x 20 (Even) Burpee x 10-12 + 3 sets Banded Deadbugs x 12-16 reps Oblique Sits x 20-30 sec per side

Tuesday, May 16, 2017

Seated Strict Press – Build to a tough set of 3 / rest as needed + 4 RFT 20 Slamball (30/20) 500m Row 20 Hanging Knee Raise weighted w / Slamball

Monday, May 15, 2017

Lvl – 1 50 DB Curtis P’s (tough) Lvl – 2 50 Curtis P’s (95/65) Lvl-3 50 Curtis P’s (135/85) + Assault Bike – 3 sets: 3 min @ 80% / rest 2-3 min

Friday, May 12, 2017

“Maupin”  U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. […]

Thursday, May 11, 2017

50 minute @ Z1 Aerobic 1 minute Plank 20 Slamball (easy pacing) 1K Row 20 Push-up 2 mile Assault Bike 1 minute Wall Sit 200′ Prowler Push

Wednesday, May 10, 2017

Lvl -1 4 sets of 2:30 intervals / 2 min rest 200m Run Front Squat (95/65) for max reps in remaining time Lvl-2 4 sets of 2 minute intervals / rest 2 min 200m Run Front Squat (155/105) for max reps in remaining time Lvl-3 4 sets of 2 minute intervals / rest 2 min […]

Tuesday, May 9, 2017

A. Half Kneeling SA Press @ 3030 – 3 x 6 / rest 2min (heavy) + 20 minute AMRAP 9 Pull-ups 9 Power Cleans (95/65 lbs) 9 Kettlebell Swings (1.5/1 pood) 9 Toes-to-Bar 9 Push Press (95/65 lbs) 9 Burpees

Monday, May 8, 2017

5 Rounds 10 Overhead Lunge (#45/25 plate) 5 Renegade Row (tough) 250m Row + 3 min Assault Bike (80% aerobic) x2

Friday, May 5, 2017

Lvl-1 DB Bench – 3 x 10 / rest 60s (tough weight reaching near failure on last rep) Lvl-2 & Lvl-3 Bench Press – 3 x 10 / rest 2 min (70% of last weeks heavy single) + 30 minute AMRAP 1 mile run (buy-in) into… 10 Pull-ups  (scale w / jumping pull-ups) 20 Push-ups […]

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